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1. Faz 4 séries de 12 em tudo - Se você consegue fazer as 4 séries de 12 repetições iguais, do início ao fim, sem perder intensidade, é porque a carga está leve demais. O normal seria, da segunda para a quarta série, a fadiga aumentar e você não conseguir repetir as mesmas 12 repetições com tanta facilidade. Ajuste: aumente a carga até que na última Ce série seja difícil chegar nas 12 repetições. Assim você realmente se aproxima da falha muscular. 2. Treina por 3 horas Quanto mais tempo você pa...
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